Brehony Stephen Hyrox Result

Overall Performance:

Stephen Brehony showcased a solid performance in the 2024 Dublin Hyrox race. His overall rank was 136, placing him in the top 47% of the 289 athletes participating in the event. In his specific age group of 30-34, he ranked 39th, which is in the top 49% of the 79 athletes in his age group. This shows a consistent performance across both the general and specific age group categories.

Stephen's total running time was 00:43:32, which was 01:10 slower than the average time. This indicates a potential opportunity for improvement in his running performance. On the other hand, his roxzone time was 00:05:16, which was 01:21 faster than average, pointing towards an impressive transition speed and overall fitness.

From the first four running segments, it can be observed that Stephen started the race faster than average but gradually slowed down in the later segments. This suggests that he might be starting off too fast, leading to a decline in performance in the later stages of the race.

Based on the total running time, Stephen appears to have a more robust strength profile, which suggests that running training should be a focus for future improvement.

Segments to Improve:

• Running: Given that his total running time was slower than average, Stephen should focus on improving his running speed and endurance. Including interval training workouts, such as Fartlek and tempo runs, could help enhance his speed. Long, steady runs at a comfortable pace could help improve endurance.
• Wall Balls: Stephen was slower in this segment by 00:54 compared to the average. Wall balls require both strength and coordination. Practicing the movement with lighter weights to perfect the form before moving onto heavier weights could help. Also, including exercises like squats and thrusters in the training routine would help build the necessary strength.
• Sandbag Lunges: Stephen was slower in this segment by 00:32 compared to the average. To improve performance in this area, incorporating lunges with different variations in his routine could be beneficial. Also, strength training for the lower body and core could help improve stability and power.
• Rowing: Stephen was slower in this segment by 00:20 compared to the average. Incorporating high-intensity rowing intervals and endurance rowing sessions in his training could help improve his rowing performance. Also, focusing on the rowing technique, especially the coordination between leg drive and the pull, could bring about improvement.
• Farmers Carry: Stephen was slower in this segment by 00:09 compared to the average. To improve in this area, regular practice of the farmer's carry exercise with progressive overload should be incorporated. Also, exercises that strengthen the grip, shoulders, and core would be beneficial.

Race Strategies:

Stephen should consider the following strategies for better performance in future races:

• Pacing: Based on the analysis of his running segments, Stephen seems to start off too fast, resulting in a decrease in performance in the subsequent segments. He should aim for a more even pace throughout the race to conserve energy for the later stages.
• Transition Training: Even though Stephen's roxzone time was faster than average, continuous improvement in this area can lead to better overall times. He should include transition training in his routine to simulate the race conditions and improve efficiency.
• Strength Training: As Stephen's performance in strength-demanding segments was comparatively better than running, he should maintain his strength training routine. However, he should also balance it with more intense running training to improve his overall performance.